Day 18 is a supine abs day that ends every row in a hollow hold. The circuit is 10 knee-to-elbows, 20 high crunches, a 10-count hollow hold, 10 knee-to-elbows, 20 knee crunches, a 10-count hollow hold, 10 knee-to-elbows, 20 pulse-ups, a 10-count hollow hold - one pass per set, 2 minutes rest, 3, 4 or 5 sets by level.
Each row is a twist, a crunch and a hold. Knee-to-elbows are drawn seated with the hands behind the head, leaning back slightly and bringing one knee up to meet the opposite elbow, alternating for 10 total. The crunch slot then changes every row: high crunches reach straight up toward legs held vertical, knee crunches bring knees and elbows together in a tuck, and pulse-ups lift the hips straight up with the legs pointed at the ceiling. Every row ends in the hollow hold - lying flat with the arms overhead, shoulders and straight legs lifted off the floor and the lower back pressed down, held for a 10-count. Thirty counts of hollow hold per set is the real cost of this card.
Knee-to-elbows: twist the torso so the elbow travels to the knee, not the other way around. High crunches are a short, sharp lift of the shoulders with the legs dead still. Knee crunches meet in the middle and open fully. In pulse-ups, the hips leave the floor on every rep, even if only slightly. The hollow hold is a position, not a struggle: find the height at which the lower back stays glued down and hold exactly there.
Three twists, three crunches, three hollow holds - the rows are short, and the hold at the end of each is what you remember.
Make it Harder: Extend every hollow hold to a 20-count and keep the legs lower for all of it.
Make it Easier: Keep the knees bent in the hollow hold and do the high crunches and pulse-ups with the feet resting on the floor.
